Crossfit

Wednesday 22nd of November 2017
Movement Prep
2 Rounds of;

2 Wall climbers
4 Wall angels
6 Scorpions
8m Spiderman crawl
Weightlifting
Metcon
Every 90 Seconds for 4 Sets

3 Ratchet clean pulls
3 Hang Squat cleans
3 Behind the neck split jerks
Working with a barbell or 40 KG's MAX for the entire set.
Clean and Jerk (5-3-3+)
Set 1 - 5@70%
Set 2 - 3@80%
Set 3 - 3+@90%

Reps do not need to be touch and go, but maximum time between reps is 5 seconds.

There should be no failures in the 3+ set, reps should be fast and efficient.
Metcon
Metcon (AMRAP - Reps)
Buy in-
2 Rounds
300m Run
20 kb Snatches 24/16 (alt every 5)
20 Ring push ups

with remaining time progress through as far as possible
5 Power cleans 70/45
4 Power cleans 80/52.5
3 Power cleans 90/60
2 Power cleans 100/65
1 Power cleans 110/70

*if you complete the single continue increase in 5 kg increments until you cannot complete anymore or you run out of time.
Extras
Metcon
3 sets of

14 Single leg hamstring curls (must be unbroken and challenging)
12 Barbel glute extensions (60% body weight)
10 straight legged banded kick backs

 

CROSSFIT SPEED IN NORTH LAKES

STRENGTH . POWER . EFFORT . ENDURANCE . DEDICATION

One of the country’s most unique and extensively equipped CrossFit boxes located in North Lakes, Brisbane, Queensland. We have 28 CrossFit classes every week.  With the combination of other group training sessions, like Caveman Training, brings our classes to 44 a week, making Breaking Point and CrossFit S.P.E.E.D the premier training destination in Brisbane, Queensland and possibly Australia.

Combine CrossFit with Caveman Training, CrossFit Beginners, Boot Camps, Hells Playground, Open Warehouse/Gym for 80 hours a week where you can do your own training and more with our Ultimate Training Membership.

Whether you are an experienced CrossFitter or just a beginner, the support, guidance and instruction will be provided in a supportive and encouraging environment.

We will also provide all members with FREE Kids Club operating between 9.00am and 11.00am and 4.10pm till 6.10pm Monday to Friday.  So now you can train knowing your little ones are being looked after in our dedicated Kids Club Room.  Gated Kids Playground available outside of Kids Club hours.


SO YOU HAVE HEARD ABOUT CROSSFIT, BUT NOT SURE WHAT IT IS ALL ABOUT?

CrossFit is an evidence-based fitness program. Fitness is the ability to do real work.

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.

CVFM @ HI + Communal Environment = Health

A regimen of constantly varied (CV), functional movements (FM)performed at high intensity (@HI) in a communal environment leads to health and fitness.

*Copy Courtesy of CrossFit Inc

 

 

 

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